Tri Swim Coach

Saturday Swim Session: Building Your Stamina With Long, Steady Swimming

Stamina is a key requirement of any distance swimmer. There are a number of ways to develop your stamina. The most common method is to practise swimming long, steady swims. This is a great session for triathletes and open water swimmers to do to build their sustained speed.

Each Saturday I will post a Swim Session, most weeks I will load three options up for you to do. Option A is for swimmers who are after a workout between 1,000 & 2,000 metres. Option B is for swimmers who are after a workout between 2,000 & 3,000m and Option C will be greater than 3,000m.

Option A

  • 400m W/U;
  • 8x 25m Drill;
  • 1,000m continuous Swim;
  • 200m C/D (1,800m)

Option B

  • 400m W/U;
  • 8x 25m Drill;
  • 1,500m continuous Swim;
  • 200m C/D (2,300m)

Option C

  • 800m W/U;
  • 12x 25m Drill;
  • 2,000m continuous Swim;
  • 200m C/D (3,300m)

For the Warm Up (WU) start with a 400m (Options A & B) or 800m (Option C) swim. During the warm-up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

Next up is a drill set. There are eight (Options A & B) or twelve (Option C) 25m repetitions. Feel free to use fins whilst doing this set.  Do the drills below twice (Options A & B) or thrice (Option C) through:

  1. Kick On Side (KOS) left side 
  2. Kick On Side (KOS) right side 
  3. 6/1/6 
  4. 6/3/6

The main set is made up of 1,000m (Option A), 1,500m (Option B) or 2,000m (Option C) continuous swim.

For the Cool Down (CD) swim 200m. Unlike the previous sets which have to be freestyle, the cooldown (like the warm-up) can be any stroke you wish to swim.  You can also stop and rest after any length.  I encourage you to stop and stretch during the cool-down.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi Coaching.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729.

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